6.17.16 Workout of the Day

Destine. 930 AM ICT.

TODAY WILL BE 100 DEGREES..FOR REAL.. SOOO PLEASE HYDRATE!!!

930 ICT class theme day: Jersey Shore, Dress Appropriately.

CrossFit

General WU: Coaches choice

Specific WU: In 8 minutes complete 10 barbell BS

+3x5 ascending to BS set 1 weight

Strength: Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @ 95% Rest 2 minutes between sets

*If feeling good, go for a NEW RM, if not, use a weight where your form isn't compromised.

WOD 1: 15 min AMRAP of: Run 150 Meters with Medicine Ball (CF 843 sign) 15 Wall Ball Shots (20/14 lbs) 15 Kettlebell Swings (70/53)

Midline: Coaches choice

ICT

General WU: Coaches choice

Specific WU: Within 10 minutes complete 15 barbell good mornings

+3x5 ascending to WOD weight

WOD 1: In teams of 2 complete 25 min AMRAP of:

40 DL (155/105)

40 bar over burpees

40 KB G Squat (53/35)

*One bar , one KB and barbell/team*

* After every 4 rounds , team runs together 300 m ( exit sign)

*One works one rests , no athlete can complete more than 10 reps at once*

Score= total team rounds + Reps

Midline: Coaches choice